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Thursday, February 28, 2013

Exercise on an empty stomach burn 20% more calories

Exercise before breakfast burn 20% more fat and calories establish a team of researchers from the University Nortumbriya.
 
Researchers are trying to find out if physical activity really hungry in the morning increasing appetite for the rest of the day. The experiment involved 12 men who exercised every morning at 10:00. Half of them before breakfast and the rest then eat.
 Later in the day participants were asked to eat lunch and take as much quantity as you strengthen them so that they feel comfortable BGNES reported.

 The results showed that those who exercised before breakfast or eating more or bent experienced hunger during the day. And on the contrary, men who sports the morning before breakfast burn 20% more fat than those who skip breakfast before any physical activity.

Five rules for flatly tummy

One major problem of most women are fat laid in the abdomen.
Rest assured, however, that it is difficult does not mean impossible. So today we have prepared a few tips that will help you deal with this problem.
 

1. Deprive of products that are known to that accumulate fat in the abdomen. Some are refined sugar, alcohol, caffeine, manufactured foods, powdered milk, sweetened yogurt and margarine.
2. Take supplements containing fish oil because they supply essential omega 3 fatty acids that help burn your own fat.
3. It is advisable not to eat after six in the evening.

4. Compulsory breakfast. Even with fruits and nuts. Breakfast provides an indispensable energy throughout the day. If you have no appetite in the morning, you can do with natural fruit shakes.
5. Replace harmful products such useful: bread, organic milk, yogurt, olive oil, nuts, eggs. Eat more fruits and vegetables, and fish.

 Of course, do not forget physical activity, which is also very important. The exercises are useful crunches, bicycling and exercise bike.

Tuesday, February 26, 2013

Jens Pulver's Workouts

Jens Pulver is tough MMA fighters and his training in the same spirit. Whether you are preparing for an upcoming race, fitter, or you are tired of boring workout that take a long time, try this for a change. She is made in five minute rounds.

 Warm up: Warming up by doing 25 meters sprint. 25 m sprint, go back. Repeat this for 5 minutes.
 Workout
Series 1: Do 15 push ups, 15 jump to the dissolving arms and legs (jumping jacks), 15 buckets. Repeat for 5 minutes.

Series 2: Make 15 presses with sack (sack push as if you were a resting unit), 10 shoulder presses with dumbbells in a standing position and 15 push-ups with dumbbells. Repeat for 5 minutes.
Series 3: Do 10 jumping high knee lift, 10 climber, 10 quick assaults and 10 jump to dissolving arms and legs (jumping jacks). Repeat for 5 minutes.
Series 4: Make 10 sets made a medicine ball into the ground, pulled 10 horizontal pulley for back, 10 rolling wheel with an abdomen. Repeat for 5 minutes.
Workout for your grip: Make 10 dials on a rope, 10 dials with balls for tennis, 10 times holding discs (two discs take a bar or dumbbells, Pulver makes it with 20, and keep them until you relaxed with hands on sides of you).

5 small additions to the breakfast, which will make it even more energized, healthy and delicious

All that is required of you for this purpose, adding "a pinch" of any of the following items to your breakfast and - voila, you're already one step closer to a healthy mind in a healthy body. 
1. Raspberries
 Half a cup of raspberries, whether fresh or frozen, covers 20% of the recommended daily dose of vitamin C. In addition, these delicious berries have excellent antioxidant properties and their high fiber boosts metabolism and signaling the body to burn stored fat . Raspberries can easily be mixed with almost any breakfast, which you remember or be used in the preparation of the boot, multivitamin juice. Suffice it to mix them with your other favorite fruit of your choice and drop them in the food processor - it will do the rest.

2. Pistachios
 Pistachios are the best nuts to start the day. Their composition is rich in valuable phytosterols that represent plant fats, whose main property is to reduce levels of bad LDL cholesterol, thereby actively protect the health of the arteries. Chop a small handful of retail pistachios and sprinkle them with your favorite snack or eat them alone, but be careful - although these nuts are extremely beneficial to them not to overdo it, because it will "eat" a tangible part of the recommended calories your intake for the day.

3. Turmeric
 If you like to eat something salty breakfast such as tasty scrambled eggs, turmeric is right for you. A couple of clips of this spicy condiment, added to the pan, will accelerate efficient metabolic rate of your body at the same time will give you a powerful dose of antioxidants with anticancer activity.


4. Humus
 During breakfast, hummus can be consumed as a cure but a thick creamy sauce in which to dip their bagels or healthy to spread on toast with bread. This will start your day with a shock dose of filling fiber and protein, which will allow you to conquer hunger until at least noon.


5. Linseed
1 tablespoon flax seed sprinkled on the plate with your oatmeal will provide you with valuable omega-3 fatty acids, which stimulates the brain system and two additional grams of fiber facilitating the smooth flow of processes in the digestive tract.


Monday, February 25, 2013

Mediterranean Diet

Mediterranean people have the lowest death rate from cardiovascular disease. In their meal consume cheese, meat, and small amounts of alcohol. The secret of health lies in olive oil. Mediterraneans eat lots of fish, fresh foods and rarely use preservatives. Olive oil and fish oil helps the body to produce hormones that regulate cellular exchanges, prevent heart attacks and other heart problems. Production of this hormone is stimulated by small amounts of alcohol.
Mediterranean diet is not aimed directly at weight loss and quick weight loss. It allows to use health products, animal fats are absent, sugar and preservatives. Mediterranean diet excludes preservatives, frozen products, fast foods, convenience foods heavy meals

 Example day Mediterranean menu:
 Breakfast
Some fruit, a little fresh bread, fruit juice or mineral water.

 Lunch 
Salad with tuna, olives, olive oil, a few glasses of mineral water.
 Dinner 
Peppers stuffed with rice, meat, tomatoes and spices, sprinkled with olive oil and baked in the oven, salad and fresh bread. A glass of red wine.
 Principles of the Mediterranean diet:

  Daily consume: 

Wholegrain pasta, bread, cereals.
Fruits, vegetables (fruit to eat 1-2 hours before the main meal, not after it)
Potatoes, beans, nuts, seeds
Skimmed milk, yogurt and cheese
Olive oil (for salads and cooking)
Herbs (basil, oregano, etc..)

Red wine (one glass with dinner)


Weekly consume:

Fish (preferably oily fish so-called)
Meat (mainly chicken, less beef)
Eggs (can be used and the preparation of pasta)


 Monthly consume: 

Pastry
Bee honey

  
Why follow this diet?

Allows you to select a variety of dishes and helpful
There is a wide selection of Mediterranean cuisine in the restaurants
It is rather healthy diet than a diet
Dishes are made easy because mainly eaten fresh in appearance
With a diet lower blood pressure and cholesterol, relieve arthritis pain. This is due to the food contained useful fatty acids
Will develop your habit of proper and healthy diet


5 foods that interfere with sleep

If you have trouble sleeping, probably often wonder whether a midnight snack you will not come good? For many people the answer is "Yes", but you must be very careful what you eat in the wee hours of the day. Some foods interfere with restful sleep.
 Canned meats. Perhaps many of you are used to make a ham sandwich for a midnight snack. Ham, bacon, sausages and smoked meats, however, contain amino acids that trigger the production of chemicals in the brain that keep us from falling asleep. They stimulate the body and send a signal to the body that it is time to wake up.

 Chocolate. Do you drink a cup of hot chocolate at night? Watching TV or in bed with a book ... Beware of chocolate! Many people are sensitive to caffeine and even a little bit of sweet black will prevent sweet dreams. Chocolate also contains amino acids that stimulate brain activity.
 Energy drinks. Red Bull and other energy drinks are high in caffeine. They make us alert and full of energy. After a cup of energy drink very difficult to sleep.
 Tomato sauce, chili, pizza, and spicy foods. Digestive problems are a common cause of sleep problems. Many people do not make such a connection. Acidic and spicy foods can cause bad heartburn and bloating, which can prevent you from sleeping peacefully.
 Alcohol. If a glass of beer makes you feel more relaxed after dinner, you will find that it is only the beginning of the night trouble. Alcohol will dehydrate you and you need to drink more water. This is one of the main causes of repeated nighttime trips to the bathroom.

High intensive cardio for a rainy day

There are dark, cold and rainy days when the closest gym seem to at least 50 km away. And the fact that today is Friday only further enhances urge to skip your workout.
Here's our suggestion for cardio today - it consists of six exercises with a duration from one minute that are performed two rounds in total.

1. Jumping Jacks 60sec.

20sec. - active rest ( slight jogging )
2. Lateral Jumps 60sec.

20sec. - active rest ( slight jogging )
3. Jumping Oblique Twists 60sec.

20sec. - active rest ( slight jogging )
4. Burpee 60sec

20sec. - active rest ( slight jogging )
5. Pendulum Swing

20sec. - active rest ( slight jogging )
6. High Knees

Rest 20 seconds and do another round of six such exercises.

Friday, February 22, 2013

Diet for healthy heart

 1. Eat 5 servings of fruits or vegetables a day!
Help in the fight against atherosclerosis and act as antioxidants in the body.

 2. Eat fish two times a week.
Fat fish (especially mackerel, sardines, salmon, trout, sardines, tuna) is a good source of omega 3 fatty acids, which in turn protect the heart and provide efficient operation. Forget entirely animal fats and replace them with olive oil or other vegetable oils.


3. Eat whole wheat bread every day!
Diet containing three or more daily servings of whole grain foods such as whole grain breads, cereals and grains (beans, peas), rye crackers, brown rice can reduce the risk of heart disease by 30 percent.

 4. Give up this fat and cholesterol will help!
Reducing total fat (especially saturated fat) will reduce the amount of cholesterol and fat levels in the blood. When replacing saturated with unsaturated fats will increase the level of good cholesterol at the expense of bad cholesterol in the blood.
 5. Maintain a healthy weight!
If you are overweight and able to lose weight, you will help the good work of your heart and you will be able to keep your blood pressure within normal limits.
 6. Limit salt!
Reduce the amount of salt consumed (7 grams per day for men and 5 grams per day for women) will help your blood pressure is not high performance.
 7. Be careful with alcohol!
Alcohol in large quantities destroys the heart muscle, increase blood pressure and is a prerequisite for being overweight. But the consumption of alcohol in moderate amounts (1, 2 units / cups per day) protects the heart, especially for women after the age of 40 and women after menopause.

Thursday, February 21, 2013

Top 3 most nutritious low calorie foods

It is believed that low-calorie foods do not contain all the substances needed by the body, but it turns out it is not. Researchers drew up a list of foods that are not only low in calories but are super nutritious.
Broccoli is number one ranking with a low content of calories, but very rich in nutrients. First, it contains high amounts of vitamins. C, vit. K, beta-carotene, folic acid and B vitamins (B1, B2, B3, B6). Broccoli is rich and are calcium, iron, magnesium, potassium and zinc. Very appropriate for expectant mothers because they contain the most important vitamins and minerals needed during pregnancy, and this in a completely natural form. The most valuable ingredient in broccoli is Sulforaphane doubt. This substance prevents stomach cancer and cancer of the skin (by neutralizing the harmful effects of ultraviolet rays). Sulforaphane also stops the growth of existing cancer cells originated.

Beets - rich in antioxidants, iron, folic acid and potassium.

Cauliflower  - path is a source of vitamin C, and black coffee helps weight loss reduces the risk of type 2 diabetes and obesity.

Olive oil lubricates the circulatory system

Olive oil is an essential part of the Mediterranean diet, whose followers proven suffer less from heart disease. 1 tablespoon Olive oil contains 9.9 g monounsaturated fatty acids, 1.9 g saturated fat and 1.4 g polyunsaturated fatty acids. Olive oil is rich in antioxidants - polyphenols. The addition of 2 tablespoons daily menu olive oil to improve the condition of blood vessels and reduce inflammation in people with atherosclerosis.
 Fats are the most concentrated form of energy and contain 9 calories per gram of fat. Olive oil is no exception: 1 tablespoon contains 120 calories! And, although we provide healthy fats and polyphenols, yet we must not lose measure and be careful where, how and how much olive oil we use. In any case, it makes more sense to replace conventional cooking oil, olive oil, butter and margarine, we use not only basic food in various casseroles and desserts.

Healthy sleep helps with weight loss diets

Health, at least seven hours of sleep is so important to want to lose weight as diet, say Canadian researchers. Lack of sleep increases hunger signals in the brain, which increases the level of hormones responsible for appetite and so a person eats more and more, the study says the researchers, published in the Journal of the Canadian Medical Association.
 Study lasting 17 weeks, which involved 123 volunteers with overweight and obesity, showed that people who slept longer, had a much higher chance to lose weight. Experts in Eastern Ontario Research Institute and University "Laval" in Quebec have found that during sleep, the body loses 5 to 10% of fat cells.
 They recommend different diets and weight loss programs can be combined with measures to improve sleep. In this combination weight loss is not that short process, but in contrast, there was no yo-yo effect. By another experiment, the researchers found that if you increase the duration of sleep from 6 to 7 hours, even under very mild diet managed to lose 2.5 kg. for six years. Now scientists will establish what prevents most of the healthy sleep - such as watching TV, for example.

Wednesday, February 20, 2013

Vitamin D and B reduce the loss of muscle

Over time, the body starts to lose muscle mass. This significantly reduces the ability of lifting and carrying of heavier items, and balance, which causes frequent falls and injuries.
According to experts, the right diet can significantly reduce the loss of muscle mass and help to normal life and after the age of 65. 
One reason for the loss of muscle mass is reduced intake of protein, vitamin D and vitamin B, experts explain. They advise to take as much grams of protein a day as weight. For example, if you weigh around 70 kg is better to obtain such proteins a day in 70 g. 
Regular obtaining Vitamin D is also essential for maintaining muscle mass. Obtaining it can be achieved by exposure to sunlight, the acquisition of vitamin with consumption of dairy products. Consumption of meat, grains, fruits and vegetables regulate and prevent saturation of the body with acid, which reduces the risk of muscle loss.
The supply of vitamins of group B, in particular vitamin B12 and B9 (folic acid) can help improve and strengthen muscle function. 
Vitamin B12 can be obtained through the consumption of dairy products and eggs.
Foods rich in folic acid are dark green leafy vegetables, green beans, citrus fruits, whole grain products. 
Besides best diet for maintaining good health and strengthening muscle mass and strength, it is important regular moderate physical activity, supplement specialists.

Health with taste of honey - 6 health benefits of honey

Despite its high content of sugars - 82.4 g in 100 g of honey (of which 38.2% fructose, 31.3% glucose, 7.1% maltose, 1.3% and 1.5% sucrose complex carbohydrates), honey has many health benefits and has been used for ages as a broad-spectrum cure in traditional medicine around the world.
 Here are the health benefits that you can get from one to two tablespoons of honey daily:

 For nighttime cough in children 
New research by Israeli scientists showed that only one spoon of honey is enough to deal with nighttime cough in children aged 1 to 5 years old, triggered by respiratory infections of the upper respiratory tract. Experts under the direction of Dr. Herman Avner Cohen of Tel Aviv University conducted a placebo-controlled study of 300 young patients who had sleep problems caused by acute attacks of cough. Only 1 tablespoon (10 grams) honey 30 minutes before bedtime, calmed their sleep by reducing the severity and frequency of cough two times, compared with the placebo group.
 It is important to know that pediatricians do not recommend giving honey to infants under 12 months of age because it may contain endospores of the bacteria Clostridium botulinum, which immature digestive system can cause botulism with severe consequences and even death .

 Potent topical antibiotic
 Besides internal honey for centuries used externally for any skin injuries - from scratches and abrasions in more serious wounds, burns, surgical incisions or even caused by radiation radiations ulcers. They all "honey tincture" protect against inflammation and wound maturation, reduce pain and speed healing. This is mainly due to the naturally present in honey hydrogen peroxide produced by the action of bee enzyme.
 Forget the itching and swelling from mosquito bites
 The anti-inflammatory properties of honey help reduce the itching, irritation and swelling from mosquito bites. In such cases, dermatologists recommend a finger dab natural honey on the bite area so that applying a thin film soothing and healing.

 Stimulator that keep diseases away
 Honey is rich in polyphenols, particularly flavonoids - antioxidants that protect cells from the damaging effects of free radicals, keep the heart healthy and prevent various types of cancer. In addition, flavonoids contained in propolis and royal jelly have powerful antibacterial, antiviral, anti-inflammatory, anti-allergic and vasodilatory effect. They prevent and lipid peroxidation, platelet clumping, strengthen capillary walls and reduce the activity of the enzyme cyclo-oxygenase and lipoxygenase (reduce inflammation and soothe pain).

 Supporting the digestive system
 2006 study indicated published in BMC Complementary and Alternative Medicine, showed that replacing sugar with honey produced foodstuffs improves intestinal microflora in laboratory mice, acts as a probiotic. So if you want to preserve and stimulate the development of "good bacteria" that support normal digestion and health of the gastrointestinal tract, grab a spoon and a jar of honey!

 Dealing with acne
 In advance study of the University "Macy" in New Zealand shows that Manuka honey and kanuka was particularly effective in the treatment of Acne vulgaris - skin problems caused by inflammation and infection of the follicular ducts of skin pores on the face, neck or chest.

Tuesday, February 19, 2013

7 reasones to eat bananas

Home of the yellow fruit is southeast Asia. From there it was brought in tropical parts of Africa, and later in America. Besides delicious banana hiding of properties beneficial to health and well being.

 1. Energy
Southern fruit is rich in simple carbohydrates that are broken down very quickly by our body. Thus our body is procuring high energy charge. This makes bananas suitable food for athletes and people suffering from fatigue and loss of strength.

 2. In a good mood
Contained vitamin B6 in bananas stimulates the action of serotonin "Hormone of happiness". It has beneficial effects on the central nervous system: improves mood and helps fight stress. Note that the initial amount in the southern fruit growing in the ripening process, but if the bananas brown spots appear, vitamin begins to degrade.

 3. For the brain, heart and blood pressure
Thanks potassium, which contain bananas may significantly reduce the risk of stroke. To do so, taking a banana a day. Potassium also prevents cardiovascular problems and lowers blood pressure - you regularly eat three bananas a day. A helper is potassium magnesium that strengthens the heart and muscles. The level of both is not affected by the stage of ripeness of the bananas.

 4. For slim figure
Furthermore, they contain almost zero fat grams, bananas are rich and specialty. complex carbohydrates. The body needs more time to their degradation and thus maintain a feeling of fullness in you long.If starvation diet, you can even eat six bananas a day. But it is important to drink at least three liters and mineral water or unsweetened tea per day. Otherwise bananas may lead to constipation. Keep in mind that the more mature banana is, the more complex carbohydrates are converted into simple, overripe bananas put on weight, not shoot them down.

 5. For stomach problems
Taking three bananas a day in combination with three large glasses of mineral water or unsweetened tea to each of them regulate your digestion. In addition, some of the substances found in bananas, helps the formation of a protective layer type who "dress" the wall of your stomach and neutralize excess acids.

 6. Against gallstones
Southern fruit pectin associated with excess bile acids in the body and dispose of it as it reduces the risk of developing gallstones. As a result, our body must re-formed bile, which requires cholesterol. And our body it comes from your blood and reduce the level there.

 7. For premenstrual syndrome
Many women suffer from back pain in the the groin, nervousness and irritability before menstruation. Complaints are compounded by stress and lack of vitamin B6. In the case of banana helps with stiff muscles in the back and stomach area, and against the stretched nerves, and against the feeling of heaviness in the chest. Our advice: 4-5 days before the beginning of the cycle to start eating a couple of bananas a day.